Ashwagandha - What Are Adaptogens?

What it is:

Ashwagandha (Withania somnifera), also known as Indian ginseng or winter cherry, comes from an evergreen shrub that grows in India and Africa. The root is used as a principal herb in Ayurvedic medicine and is believed to have many benefits. "Ashwa" translates to "horse" as consuming Ashwagandha is thought to give you a horse's power and describe the root's smell. People have used this herb for many years to treat ailments and maintain mental and physical health.

Today, Ashwagandha is categorized as an adaptogen. The term "adaptogen" was coined in the 1940s to describe herbs that are thought to help the body to adjust to various physical and mental stressors. When looking at ashwagandha supplements, you may see pills, tinctures, powders, or lotions.

The purported claims:

The claims regarding the health benefits of Ashwagandha are broad. Most commonly, it is thought to help with stress and anxiety. However, there are also claims that it may have benefits such as increasing athletic performance, treating mental illness, reducing blood sugar, and sharpening focus and memory.

Ashwagandha is proposed as a daily supplement with minimal side effects and vast benefits. Possible side effects include diarrhea, stomach upset, nausea, and vomiting.

Those who are pregnant or breastfeeding are not advised to consume Ashwagandha. It is also not recommended for those with thyroid abnormalities or who are immunocompromised.

What the science says:

The current scientific evidence is limited. Some studies produced positive results that support many of the claims, such as enhanced memory and better sleep. However, they are small studies that lack population diversity. Researchers did find significant decreases in anxiety, stress levels, and an improved VO2 max which suggests higher athletic performance. It’s understandable to be excited about the outcomes of these studies, but more research is needed before jumping to recommend Ashwagandha for all.

Most of the studies on Ashwagandha included only 50-60 individuals. It is important to have studies that look at much larger populations and have as much diversity (age, sex, race) as possible. Furthermore, most of the studies were short-term (about eight weeks). During those eight weeks, Ashwagandha was well tolerated, but longer-term research is needed to evaluate the long-term side effects of daily supplementation.

Our take:

There is a possibility that Ashwagandha may benefit you, but many of the proposed benefits are also achievable through sound nutrition, regular exercise, and good sleep. Consuming Ashwagandha supplements in the short term is not likely to cause harm, but long-term use is not recommended. Continued research and clinical trials will hopefully provide more precise insights.

Still curious to try it? If you do, here’s what to keep an eye on:

• Supplements are not regulated by the FDA. If you still wish to partake in this supplement, sourcing where you get them from is incredibly important. Please speak to your Client Advocate about our Apeiron Life Supplementation program.

• To begin with try to avoid mixtures. Mixing can make it challenging to know what is positively or negatively affecting you.

References:

Choudhary D, Bhattacharyya S, Bose S. Efficacy and Safety of Ashwagandha (Withania somnifera (L.) Dunal) Root Extract in Improving Memory and Cognitive Functions. J Diet Suppl. 2017;14(6):599-612. doi:10.1080/19390211.2017.1284970

Ng QX, Loke W, Foo NX, et al. A systematic review of the clinical use of Withania somnifera (Ashwagandha) to ameliorate cognitive dysfunction. Phytother Res. 2020;34(3):583-590. doi:10.1002/ptr.6552

Pratte, Morgan A et al. “An alternative treatment for anxiety: a systematic review of human trial results reported for the Ayurvedic herb ashwagandha (Withania somnifera).” Journal of alternative and complementary medicine (New York, N.Y.) vol. 20,12 (2014): 901-8. doi:10.1089/acm.2014.0177

Langade D, Thakare V, Kanchi S, Kelgane S. Clinical evaluation of the pharmacological impact of ashwagandha root extract on sleep in healthy volunteers and insomnia patients: A double-blind, randomized, parallel-group, placebo-controlled study. J Ethnopharmacol. 2021;264:113276. doi:10.1016/j.jep.2020.113276

Choudhary, D., Bhattacharyya, S., & Joshi, K. (2017). Body Weight Management in Adults Under Chronic Stress Through Treatment With Ashwagandha Root Extract: A Double-Blind, Randomized, Placebo-Controlled Trial. Journal of evidence-based complementary & alternative medicine, 22(1), 96–106. https://doi.org/10.1177/2156587216641830

Verma N, Gupta SK, Tiwari S, Mishra AK. Safety of Ashwagandha Root Extract: A Randomized, Placebo-Controlled, study in Healthy Volunteers. Complement Ther Med. 2021;57:102642. doi:10.1016/j.ctim.2020.102642

Tiwari S, Gupta SK, Pathak AK. A double-blind, randomized, placebo-controlled trial on the effect of Ashwagandha (Withania somnifera dunal.) root extract in improving cardiorespiratory endurance and recovery in healthy athletic adults. J Ethnopharmacol. 2021;272:113929. doi:10.1016/j.jep.2021.113929

Lopresti AL, Smith SJ, Malvi H, Kodgule R. An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine (Baltimore). 2019;98(37):e17186. doi:10.1097/MD.0000000000017186

Gopukumar K, Thanawala S, Somepalli V, Rao TSS, Thamatam VB, Chauhan S. Efficacy and Safety of Ashwagandha Root Extract on Cognitive Functions in Healthy, Stressed Adults: A Randomized, Double-Blind, Placebo-Controlled Study. Evidence-based Complementary & Alternative Medicine (eCAM). November 2021:1-10. doi:10.1155/2021/8254344

Singh N, Bhalla M, de Jager P, Gilca M. An overview on ashwagandha: a Rasayana (rejuvenator) of Ayurveda. Afr J Tradit Complement Altern Med. 2011;8(5 Suppl):208-213. doi:10.4314/ajtcam.v8i5S.9

Durg S, Bavage S, Shivaram SB. Withania somnifera (Indian ginseng) in diabetes mellitus: A systematic review and meta-analysis of scientific evidence from experimental research to clinical application. Phytother Res. 2020;34(5):1041-1059. doi:10.1002/ptr.6589